Wednesday’s WOD

Warm-up:

3 Sets:
5 Muscle-Up Transitions on Low Rings
3 Jumping Muscle-Ups
15 Hollow Rocks
15 Band Pull Aparts w/controlled eccentric

Skill:

12 Minutes Volume Accumulation:
2 Muscle-Ups + 3 Strict Ring Dips
30 second L-Hold

WOD:

5 Rounds For Time:
9 Power Snatch, 95#/65#
9 Handstand Pushups

TIMECAP 12:00